Sample Training Plan From Chris Osmond

DAY 1-MONDAY

Training Block: Block 4-High Force High Velocity (Below 80%)

Neural Rating: 100%

Intensity: Sub-Maximal (Medium); Biometric- 62.5%

Sled Push Contrast 10-YDS x 4 Knees up/ankle DF

Paired w/ (Rest-90s BB)

10-YD Sprints (2 Point Stance/Lean Fall) 10-YDS x 4

Hex Bar Dead Lift (Double Warm-Up) 5, 3 x 50%, 70% Chest out*

Paired w/ (NO REST)

BALANCE SKATER SQUAT +TKE T-15s x 2


COMPLEX 1-QUAD DOMINANT

Low Hurdle Jump for Distance 4 x 4 x Bodyweight Explosive Go for distance*

Paired w/ (BB-Rest 30s)

Barbell Jump Squats (FAST) 4 x 4 x 15-20% 0:0:0:0:0:0 No Pause*

Paired w/ (BB-Rest 3:00)

MANUAL 4-WAY NECK (Anti-Concussion) T-15s x 4 ea. way

Paired w/ (NO REST)

Speed Hex Bar Dead Lift (w/ Bands) 4 x 4 x 62.5% 0:0:0:0:0:0


Band Row Oscillatory (Rope) T-15s x 3 x 62.5% 0:0:0:0:15:0 OC-D + 1

Paired w/ (BB-Rest 30s)

Walking Drop Lunge Jump Reactive 4 x 3 x Bodyweight 0:0:0:0:0:0

Paired w/ (BB-Rest 30s)

Speed Sled Power Row (Prowler) T-15s x 3 x 62.5% 0:0:0:0:15:0


Medicine Ball Reactive Wall Throw T-15s x 3 x 15-25 lbs 0:0:0:0:15:0 OC-D + 1

Paired w/ (BB-Rest 30s)

Glute Ham Raise T-15s x 3 0:0:0:0:15:0 OC-A +1

Paired w/ (BB-Rest 30s)

Speed DB Bench Press (w/ Bands) 4 x 3 x 62.5% 0:0:0:0:15:0


Off-Set Single Leg Glute Bridge T-15s x 3 0:0:0:0:15:0

Paired w/ (Rest-40s BB)

Band Resisted Pull-Ups T-15s x 3 0:0:0:0:15:0 Light Band*

Paired w/ (Rest 40s BB)

Close Grip Push-Up Oscillatory T-15s x 3 0:0:0:0:15:0 OC-D+1


Energy Systems: LACTIC (HIGH QUALITY) Method- METABOLIC INJURY PREVENTION RUNS

Effort-100%; Distance-25 YDS Rest-20 seconds btw REPS/2:00 btw SETS.

Cycles- 1


Band Hip Traction T-300s x 1 Belly breathe

Paired w/ (NO REST)

SMR-Self Myo-fascial Release T-1:00+ per muscle Belly breathe

(Foam Roll or LAX BALL-Glutes, Hamstrings,

Calves, Adductors, Pecs)

Paired w/ (NO REST)

Glute-Ham Hang T-60s Relax mouth

Week 1-BLOCK 4 (High Force-High Velocity)


DAY 2-WEDNESDAY

Training Block: Block 4-High Force High Velocity (Below 80%)

Neural Rating: 100%

Intensity: Sub-Maximal (Medium); Biometric- 70%

Choose 2 AGILITY DRILLS from the Calgary Roughnecks SAQ MANUAL (Perform 2 Repetitions of each drill on both the right & left side if required). Perform at 100% speed with full rest between reps*

Barbell Dead Lift (Double Warm-Up) 5, 3 x 50%, 70% Chest out*

Paired w/ (NO REST)

VALSLIDE LEG-CURL 10 x 2


COMPLEX 2-POSTERIOR CHAIN/HIP DOMINANT

Band Standing Broad Jump T-10s x 4 Explosive Go for distance*

Paired w/ (BB-Rest 40s)

Speed KB Swing (w/ Band) T-10s x 4 x 15-20% 0:0:0:0:10:0 No Pause*

Paired w/ (BB-Rest 3:00)

Scapular Push-Up w/ Bands 10 x 4 0:0:0:0:10:0

Paired w/ (NO REST)

Barbell Dead Lift (w/ Bands) T-10s x 4 x 70% 0:0:0:0:10:0


Bench Press (Double Warm-Up) 5, 3 x 50%, 70%

Paired w/

Band Cuban Press Oscillatory T-10s x 3 0:0:0:0:10:0 OC-D+1


Clap Push-Up T-10s x 3 0:0:0:0:10:0

Paired w/ (BB-Rest 40s)

Lateral Hurdle Jump Continuous 5 x 3 0:0:0:0:10:0

Paired w/ (BB-Rest 40s)

Bench Press Reactive Pause Throw T-10s x 3 0:0:0:0:10:0

(OR)

Speed Bench Press (w/ Bands) T-10s x 3 0:0:0:0:10:0

Paired w/ (BB-Rest 40s)

Hip Flexor Band Pulls T-10s x 3


Pendlay Row T-10s x 3 0:0:0:0:10:0

Paired w/ (BB-Rest 40s)

Band Barbell Glute Bridge T-10s x 3 0:0:0:0:10:0

Paired w/ (BB-Rest 40s)

DB Single Leg Calf Raise T-10s x 3 0:0:0:0:10:0 Xplode thru big toe

Paired w/ (BB-Rest 40s)

Medicine Ball Reactive Wall Side Throw T-10s x 3 0:0:0:0:10:0


Band Hip Traction T-300s x 1 Belly breathe

Paired w/ (NO REST)

SMR-Self Myo-fascial Release T-1:00+ per muscle Belly breathe

(Foam Roll or LAX BALL-Glutes, Hamstrings, Calves, Adductors, Pecs)

Paired w/ (NO REST)

Glute-Ham Hang T-60s Relax mouth

Week 1-BLOCK 4 (High Force-High Velocity)


DAY 3-FRIDAY

Training Block: Block 4-High Force High Velocity (Below 80%)

Neural Rating: 100%

Intensity: Sub-Maximal (Medium); Biometric- 60%

Incline DB 1-Arm Bench Press (Double Warm-Up) 5, 3 x 50%, 70% Chest out*

Paired w/ (NO REST)

Band Behind Head Pull-Aparts T-17s x 2

COMPLEX 3-HORIZONTAL PUSH

Reactive Incline Power Push-Ups T-17s x 3 Explosive Go for height*

Paired w/ (BB-Rest 20s)

Infraspinatus Oscillatory T-17s x 3 ea. 0:0:0:0:17:0 Thumbs up

Paired w/ (BB-Rest 20s)

Reactive 1 Arm Rotational Throw 5 ea. x 3 x 15-20 lbs 0:0:0:0:0:0 No Pause*

Paired w/ (BB-Rest 20s)

Band Speed Adduction T-17s x 2

Paired w/ (NO REST)

Speed Incline DB 1-Arm Bench Press (w/ Bands) T-17s x 3 x 60% 0:0:0:0:17:0 1 arm up always*


Band Resisted Speed Skater for Distance T-17s x 3 Explosive Band @ waist*

Paired w/ (BB-Rest 20s)

DB 1-Arm Row FFF (Failure) x 3

(OR)

TRX Inverted Row (Burn-Out) FFF (Failure) x 3 0:0:0:0:17:0

Paired w/ (BB-Rest 20s)

Landmine RFESS FFF (Failure) x 3 0:0:0:0:17:0

Landmine 1-Leg RDL 10 x 3 0:0:0:0:17:0

(OR)

2-Arm DB Single Leg Dead Lift 10 x 3 0:0:0:0:17:0

Paired w/ (BB-Rest 20s)

Triangle Terror FFF (Failure) 0:0:0:0:17:0 Squeeze glutes*


Barbell Glute Bridge March T-17s x 3 0:0:0:0:17:0 Squeeze glutes*

Paired w/ (BB-Rest 20s)

Band/Dowel Pallof Press T-17s x 3 2:2:2:0:17:0 Squeeze glutes*

Paired w/ (BB-Rest 20s)

Reverse Sled Drags (Low Stance) T-17s x 2

Energy Systems: WORK CAPACITY Method- GAME-SPEED CONDITIONING*

LEVEL 3-4; Effort-100%


Band Hip Traction T-300s x 1 Belly breathe

Paired w/ (NO REST)

SMR-Self Myo-fascial Release T-1:00+ per muscle Belly breathe

(Foam Roll or LAX BALL-Glutes, Hamstrings,

Calves, Adductors, Pecs)

Paired w/ (NO REST)

Glute-Ham Hang T-60s Relax mouth

Week 1-BLOCK 4 (High Force-High Velocity)

Chris Osmond
MSc, BPE, CSCS, FAST, NCCP (Olympic Weightlifting)
Strength & Conditioning Coordinator (Player Development)
Calgary Roughnecks Lacrosse (NLL)
Medicine Hat Tigers (WHL)

chrisosmond66@hotmail.com

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